2017 Halloween Costume Contest!

Halloween is almost upon us! This year, it will be next Tuesday, so it's coming up quick! As we've done in previous years, we will be having a costume contest throughout the day! There will be one winner (PRIZE = T-SHIRT!!!!), which will be…

Don’t Walk Away From This Opportunity!

So as many of you know I wrote a piece about a month ago, talking about one of the habits I had picked up: going on 10 minute walks after meals.  I can gladly say I am still an avid participant in this practice, and have even been able to…

6am Shout Out!

Here's a shout out to all you 6AMers! You guys have been killin it lately! I must admit, waking up at 5AM isn't my favorite thing in the world, but coaching the 6AM crew always gets me pumped and ready for the day! Somedays I wake up at 7:30…

Weekly WOD Insights

MONDAY I remember Nabil programming this last year on a Saturday and it was fun because of the variety of movements and intensity. I've made some adjustments to the weights and reps from (10/22/16) to cut the time down for advanced. If you…

Quality Increasing Quantity

It's easy to get wrapped up in the speed and intensity side of CrossFit. Don't get me wrong, I myself love that part of it. I am a sucker for the butt-kicking feeling I get from CrossFit and truly think that out of all that is out there,…

Weightlifting Insight

There are plenty of well-known weightlifting coaches out there, and I'm sure they all have great insight when in comes to coaching the weightlifting movements. One coach in specific that I follow is Daniel Camargo. Camargo has been around…

More Than A Place To Workout

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I am overwhelmed by the generosity, support and camaraderie this community has shown this past week. Within a few days, the office was filled to the brim with donations for those effected by the Napa / Santa Rosa fires. It's times like these…

“Breaking2” Documentary

https://youtu.be/V2ZLG-Fij_4   Big thanks to Rikus and Brandon who led me to this awesome documentary! If you're into the nerdy science of athletic performance like me or just admire amazing athletic feats, be sure to watch this one!…

Accessory Time (not just for bicep curls)

I wanted to take some time this afternoon to talk about the importance of accessory work. If you haven't yet, you may want to think about adding some accessory exercises to your normal workout routine! Accessory exercises are ones that we perform…